MONDAY 140414

Four Individually Timed Rounds of:

Run 400 Meters
21 Repetition Bench Press

Note: Prescribed weight for men on the Bench Press is 135lb. and 85lb. for women. No more than 4 minutes rest between rounds. Who can complete each individually timed round in under three minutes? Compare todays effort to January 29, 2014. Reminder the CrossFit Amundson Yoga and Mobility Class meets tonight from 6:00 to 7:00 PM at our Krav Maga studio.

Lee, Greg and Britain battle on the “Devils Tricycle”

_______________

Our friends at Assault Bike Products graciously donated a brand new Assault Bike to our gym as a gift to Greg Amundson for his help promoting their new product. This new bike is absolutely amazing. During the 2013 CrossFit Games, Greg met the founder of Assault Bike Products, Rohan Burdett, in “Vendor Village” and Greg gave the Assault Bike a go. After a minute of full effort, Greg looked at Rohan and said, “This thing is awesome!” The bike is custom made with CrossFit in mind, to include a “Tabata Interval” programmed into the computer monitor. Special thanks to Rohan and all our friends at Assault Bike Products for this awesome gift.

_______________

This week, we are bringing back our “Open, Close, Push, Pull” warm-up. Following our Warrior Yoga, Joint Rotations and Conditioning Drills, Athletes will have approximately seven to ten minutes to continue their warm-up on their own. The “Open, Close, Push, Pull” is an excellent time to work on skill development and to ensure each Athlete is prepared for the workout of the day. Our Coaches will be available to help explain the “Open, Close, Push, Pull” and to provide recommendations for skills and techniques during this time of class.

_______________

Greg Amundson explains the “Open, Close, Push, Pull” warm-up [video]

_______________